Trap Bar Deadlift
Target Muscle
Secondary Muscles
Equipment
Bend at your hips and knees while keeping your back straight, then grip the handles of the trap bar.
Push through your heels and straighten your hips and knees to lift the bar off the ground, ensuring your back remains straight and your core is engaged.
Once you reach a full standing position, pause for a moment, then reverse the movement by bending your hips and knees to lower the bar back to the ground.
Repeat this process for the desired number of reps, making sure to maintain proper form throughout.
Pro Tip
**Maintain Neutral Spine**: This is crucial for your safety and effectiveness of the exercise. Avoid rounding your back or hyperextending your spine. Instead, keep your back flat and straight. This will also engage your core and protect your lower back from injury. **Correct Grip**: Hold the handles of the trap bar firmly and ensure your arms are fully extended. Your palms should be facing your body. Avoid bending your wrists or elbows as this can lead to injury and reduce the effectiveness of the exercise. **Proper Lifting Technique**: Begin the lift by driving through your heels and straightening your legs. Your hips and shoulders should rise at the same rate. Avoid lifting with your back or